Using a balance board from Fitter First can ramp up just about any exercise you want to perform, from standing on it to engage the entire body when you are doing bicep curls to performing lower-body work. Using a balance board improves coordination and body sensors called proprioceptors, which help a person to automatically right himself during a misstep. It also synchronizes muscle co-contraction and improves muscle activation and joint stability. Because your muscles must work harder on a balance board, Fit First boards are especially good for lower-body workouts, such as those targeting the quadriceps.
Step 1
Stand on your Fitter First Classic Balance Board with your feet shoulder-width apart to begin squats. Extend your arms in front of you with your palms down. Contract your abdominal muscles and place your weight evenly between your feet so that your Fitter First board stays level. Bend your knees and lower into a squat. Straighten back up slowly. Do three to four sets of 12 to 15 repetitions per set.
Step 2
Place the arch of one foot in the center of your Fitter First board and the other far behind the board to begin standing lunges. Keep a normal side-to-side width instead of lining your feet up in front of one another. Lift your rear heel. Bend both knees and lower downward, keeping your upper body straight. Use your leg muscles to make sure your rear knee does not touch the floor. Keep your front knee over your front shin, instead of sliding forward or inward. Lower and raise 10 to 12 times before switching legs. Do three to four sets on each leg.
Step 3
Stand behind your board to do burpees. Squat down and place your hands on the balance board in front of you. Kick your feet back so that you land in a pushup position. Return to the squat position and jump up as high as you can. Continue for one minute, moving as quickly as possible.
Step 4
Place three cones around your balance board, one in front, one to the side and one to the rear in preparation for single leg weight shifting exercises. Arrange the cones so that they are close enough to touch with the toes of one foot while the other foot is on the board. Put one foot on the center of your Fitter First balance board. Lift the other foot so your knee is raised in front of you. Lower your body and push the front cone forward with your foot a couple of inches. Return to the start position. Repeat this with the remaining two cones and complete the cycle three times. Try to push your cones farther each time.
Tips and Warnings
- Practice balancing on your Fitter First board before attempting to exercise on it. Squats will strengthen your quadriceps as well as your hip flexors, glutes, hamstrings and calves. Single leg weight shifting exercises will work your quadriceps, glutes and other stabilizer muscles.
- Check with your doctor or physical therapist before beginning any new exercises.
Things You'll Need
- Fitter First balance board
- Three cones
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